Still, I get a ton of emails and information requests about “getting huge” or “monster cuts” like a bodybuilder.  If you’re dead set on getting really big muscles – that are also functional for sports and activities of daily living- then I recommend a hybrid workout program:

Use a total body OR lower body / upper body split training routine using power & performance based conditioning exercises like squats, deadlifts, standing presses, Olympic style lifts, bench presses, pullups/chinups, core twists and all varieties of core stabilization exercises like planks. 

These exercises build power, strength and muscle size, especially when you adjust the volume of work performed upward. If all you did was focus on these exercises and their variants, you will get big. Couple it with clean eating, and you’ll get ripped.  

For those of you who don’t trust chinups and pullups to build big biceps (and by the way, they do, just look at mine in this blog’s header image), then by all means throw in some bicep curls both with a straight bar and dumbbells once in a while. Just don’t over do it. If you do, you will be wasting your time.  

Total Bodybuilding / Performance Conditioning Hybrid Workout: 

The following exercises call for high repetition volumes per workout, more so than regular fitness training or strength training. You’ll be completing between 32 and 48 repetitions per exercise. Do this total body workout 3 times per week. You will use supersets with rest in between each exercise (exercise pairs that work opposing muscles in a superset). You can also split this routine into upper and lower body splits and train 3 -4 days per week). For example, train lower body on Monday, Upper body on Tuesday, rest on Wednesday, lower body on Thursday and upper body on Friday.

Perform 4 sets of 8-12 repetitions for each exercise and rest 60 seconds between each set in each pair. For example, perform a set of the first exercise – rest 60 seconds – then perform the second exercise in the pair. Rinse and repeat until you’ve completed all sets and reps for each exercise pair. Then move on to Pair 2, and so on.

Pair 1: Traditional Back Squat followed by Romanian Deadlift 

Pair 2: Traditional Bench Press followed by Barbell Rows  

Pair 3:  Standing Front Barbell Press followed by Weighted Chinups 

Pair 4:  Standing, Bentover Torso Twists w/Olympic Plate followed by The Plank 

So that’s 8 exercises for a total of 32 to 48 reps per exercise. This workout is fast compared to a traditional bodybuilding workout which usually take 2-3 hours each. I think you’ll find the shorter training duration refreshing and motivating, especially when you realize you can achieve nearly the same mass as a traditional bodybuilding program with much less time-investment. 

Give this sample workout a try for the next 2-3 weeks. After that, lower your reps for each exercise to 3-6 reps and rest 90 – 120 seconds instead of 60 seconds. This is your strength cycle. After another 2-3 weeks it’s time to go back to 8-12 reps, 60 secs rest and use different versions of the compound exercises above (example: substitute the Front Squat for the traditional Back Squat, Traditional Deadlift for Romanian Deadlift, etc.). 

Lastly, please let me know how you’re doing. I’d love to hear from you!

Posted by: Bob Thomson, Certified Personal Trainer & Natural Bodybuilder

Performance conditioning routines which work several muscles and joints at the same time are called compound exercises. And if you’re looking to get huge, you need to focus on these movements.Still, I get a ton of emails and information requests about “getting huge” or “monster cuts” like a bodybuilder.

If you’re dead set on getting really big muscles – that are also functional for sports and activities of daily living- then I recommend a hybrid workout program:

lower body & upper body split training routines using power & performance based conditioning exercises like squats, deadlifts, standing presses, Olympic style lifts, bench presses, pullups/chinups, russian twists and all varieties of planks.

These exercises build power, strength and muscle size, especially when you adjust the volume of work performed upward. If all you did was focus on these exercises and their variants, you will get big.

Couple it with clean eating, and you’ll get ripped. For those of you who don’t trust chinups and pullups to build big biceps (and by the way, they do, just look at mine in this blog’s header image), then by all means throw in some bicep curls both with a straight bar and dumbbells once in a while. Just don’t over do it. If you do, you will be wasting your time. 

Sample Bodybuilding / Performance Conditioning Hybrid Workout: 

The following exercises call for high repetition volumes per workout, more so than regular fitness training or strength training. You’ll be completing between 32 and 48 repetitions per exercise.

You will also use supersets with rest in between each exercise (exercise pairs that workopposing muscles in a superset). Perform 4 sets of 8-12 repetitions for each exercise and rest 60 seconds between each set in each pair.

For example, perform a set of the first exercise – rest 60 seconds – then perform the second exercise in the pair. Rinse and repeat until you’ve completed all sets and reps for each exercise pair. 

Pair 1: Traditional Back Squat followed by Romanian Deadlift

Pair 2: Traditional Bench Press followed by Barbell Rows

Pair 3:  Standing Front Barbell Press followed by Wide Grip Lat Pulldown

Pair 4:  Standing, Bentover Torso Twists w/Olympic Plate followed by The Plank

So that’s 8 exercises for a total of 32 to 48 reps per exercise. This workout is fast compared to a traditional bodybuilding workout which usually take 2-3 hours each. I think you’ll find the shorter training duration refreshing and motivating, especially when you realize you can achieve nearly the same mass as a traditional bodybuilding program.

Give this sample workout a try for the next 2-3 weeks. After that, lower your reps for each exercise to 3-6 reps and rest 90 seconds instead of 60 secs. After another 2-3 weeks it’s time to use different versions of the core compound exercises above ( example: substitute the front squat for the traditional back squat).

Also, please let me know how you’re doing!

Posted by: Bob Thomson, Certified Personal Trainer

Tymor Bootcamp – Lose weight, build & tone muscle with my new bootcamp fitness program. This is a local area group personal training program. Coverage area: Dutchess County New York.

Straight Line Fitness – “The shortest distance between you and your dream body!” Get into and stay in great shape with my new personal training programs. Includes both on site and distance training programs i.e. Online personal training.

Posted by: Bob

Build Strength, Power and Size with Combination Lifts

Abs Core Workout Exercise

To be honest I didn’t expect such a great response. I am thrilled to say the least.

More muscle building and fat loss videos to come…

- Bob Thomson

I’ve been doing an interesting split routine I came up with to better fit my schedule and to push through a plateau I was experiencing:

Monday Morning: 30 Minutes Total (time goes by surprisingly quickly!)

15 Minutes Legs & 15 Minutes Abs:

For legs, use the same weight (dumbbells) for all exercises. The heaviest dumbbells you can handle while maintaining good form. Perform 2 sets of 8-10 Reps of each exercise with 60 seconds rest between sets. For calf raise farmers walk, stand and walk about on your tiptoes with heavy dumbbells for 60-90 seconds.

Dumbbell Romanian Deadlift, 2 Sets, 60 seconds rest followed by…
45 Degree Lunge 2 Sets, 60 seconds rest followed by…
Single Leg Split Squat 2 Sets,  60 seconds rest followed by…
Calf Raise Farmer’s Walk (great calf exercise!!) 2 Sets

Next…

Abs/Core Training – 15 Minutes

Do each set in a circuit (one exercise after the other) with 30 seconds rest after each exercise. Do two circuits total.

Reverse Crunch – Lay on back, pull your knees & thighs up perpendicular to floor, lower legs up and parallel to floor. Do 15 reps slowly, both up and down.

Reaching Situps – Lay on your back with your elbows out to your sides and palms down. Do a slow and deliberate situp and as you rise up, reach for the ceiling. Squeeze your abs at the top position. Do 15 reps slowly both up and down.

Bicycle Kick Crunches - Lay on your back with your hands at your ears, elbows forward. Raise your knees perpendicular to the floor. Slowly kick your legs like your pedaling a bicycle and crunch up at the same time. For example, when you kick your right leg, raise your shoulders off the mat and move your your right elbow and shoulder towards your left knee. Do a total of 30 kick-crunches, 15 on each side.

Monday Night: 60 – 75 Minutes

Full Body Routine – This routine is performed by doing exercise “pairings” i.e. one exercise followed by 60-90 seconds rest than performing the next exercise in the pair. Repeat each pair of exercises for a total of 3 times. Do 10 reps for each exercise.

(3 “pair sets”) Barbell Hang Clean (95-115 lbs) – 90 seconds rest- followed by - Dumbbell Bench Presses. Rest 60 seconds. Repeat this pairing two more times.

(3 “pair sets”) Barbell Squats (145 lbs) – 90 seconds rest- followed by – Close Grip Pull Ups – Rest 60 seconds. Repeat this pairing two more times.

(3 “pair sets”) Standing Dumbbell “Arnold Presses” (45 lb dumbbells) – 90 seconds rest- followed by – “Simulated Hay Bail Toss” – Rest 60 seconds. Repeat this pairing two more times.

Note: Barbell Hang Clean is performed by pulling a barbell up quickly and “cleanoing” it to just below your chin. (Click for a picture of this exercise)

*Note: Standing Arnold Dumbbell Press is performed by curling dumbbells simultaneously and then pressing them over head to work your shoulders. Return to starting position by lowering the weights slowly. Repeat.

**Note: To do the Simulated Hay Bail Toss, use a 35 lb or 45 lb plate. Grab the plate like a steering wheel and bend forward at the waist until your upper body is 45 degrees to the floor. This is the start position. Then, lift the weight up to your left side “as if” you are going to throw the plate on a platform which is at shoulder level. Bring the plate slowly back to start position and then repeat to your right side. Do a total of 10 simulated “tosses” on each side. Be sure to hold the plate tightly. This exercise simulates throwing a heavy hay bails onto a wagon.

Tuesday: OFF

Wednesday: Repeat same routines from Monday

Thursday: OFF

Friday: Repeat same routines from Monday